Easy, warming and done in one pan with barely any washing up. A good one to keep in the rotation for autumn evenings when you want something quick but still properly filling.
Calories 563 - Protein 39g - Fat 14g - Carbs 62g
Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.
CHICKEN FAJITA RICE
😀 SERVES 2 🧭 20 MINS 👌563 CALS
This is a proper one-pan job. The chicken gets a quick spiced marinade while you chop the veg, then everything, chicken, peppers, courgette and rice, cooks together in the same pan. No faffing about with separate pots, which is exactly what you want on a weeknight. The spices cling to everything as it simmers, so by the time the rice is soft you’ve got a good, smoky flavour running right through the dish rather than just sitting on top. It’s ready in 20 minutes, and with 39g of protein and under 600 calories, it’s a proper dinner rather than just a stopgap.
CHICKEN FAJITA RICE
😀 SERVES 2 🧭 20 MINS 👌563 CALS
INGREDIENTS
1 tsp chilli powder
half a tsp cumin
1 tsp smoked paprika
half a tsp ground coriander
1 tbsp tomato paste
1 lime
250g (9oz) diced chicken breast
1 red onion
1 red (bell) pepper
1 medium courgette (zucchini)
1 tbsp olive oil
120g (4oz) basmati rice
1 chicken stock cube
METHOD
STEP 1
Place all the spices in a wide bowl. Add the tomato paste and juice of 1 lime. Stir together. Add the chicken pieces and mix together thoroughly with your hands. Leave to stand for a few minutes while you prepare the rest of the meal.
STEP 2
Trim and peel the onion, then roughly chop. Cut the core and seeds out of the red (bell) pepper, then cut into thin slices. Trim the courgette (zucchini), then cut into rounds.
STEP 3
Heat the olive oil in a large lidded frying pan on a med-high heat. When hot, add the red onion, bell pepper and courgette (zucchini) and stir-fry for 2 minutes.
Add the chicken and its marinade, then stir-fry for 2 minutes more.
STEP 4
Add the rice to the pan and stir thoroughly so each grain of rice is coated in the oil and marinade.
Add 200ml/1 cup (2 person) / 400ml/2 cups (4 person) water and bring to the boil. Crumble in the chicken stock cube.
Stir once, then put the lid on the pan and turn the heat to low. Cook gently for 12 minutes.
STEP 5
Check water levels after 8-10 mins and add a little more water if needed.
After 12 mins, check that the chicken is cooked through and the rice is soft.
STEP 6
Share the fajita rice between your serving plates
NUTRITIONAL INFO (PER SERVING)
563 CALS // 39G PROTEIN // 14G FAT // 62G CARBS
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Chicken Fajita Rice. Easy, warming and done in one pan with barely any washing up. A good one to keep in the rotation for autumn evenings when you want something quick but still properly filling.